Last updated on August 13th, 2022 at 05:39 pm
Try this 7-day Mediterranean diet meal plan for a week and see how you feel! I think you’ll feel pretty good…This Mediterranean diet plan includes a grocery list and delicious healthy Mediterranean recipes for breakfast, lunch and dinner plus some suggestions for snacks and desserts. Remember, we’re all different, so listen to your body and make this diet plan your own!
It’s a new month and it’s time for another challenge! I’m a bit late, I know…don’t throw your shoe at me just yet. I know I’ve been slacking over the last, like, what 12 months? But the good news is that I’m back today, so let’s make the most of it.
So let’s make it a Mediterranean diet challenge this time, mmmkay? I love the Mediterranean diet – you can eat good food, share it with others, save time and stay healthy. What’s not to love? No more protein powder with broccoli. No more chicken smoothies. We’re gonna eat some hummus, some salads, some fish, nuts, some good bread, olives – all the good Mediterranean foods and it’s going to be so easy and so delicious.
Make This Mediterranean Diet Meal Plan Your Own
Now, this is my weekly meal plan and I do not count calories, I do not cut out food groups (although I will be changing some of the recipes and using gluten and dairy-free alternatives, since I need to eat this way for a while). Please keep in mind that your body’s needs are unique and you need to fuel your body for your needs.
If you’re feeling hungry eat a little bit more. Don’t like tomatoes? Try another vegetable you enjoy. If there’s too much food for you – don’t force yourself to eat. The Mediterranean diet is not about restriction, it’s not about being strict and having rules around something as natural as eating. It’s about enjoying healthy, natural foods, cooking meals with loved ones, sharing that food and living life.
Make sure to drink enough water throughout the day, to actually take your time to chew and taste your food, to move your body every day in a non-structured way aka don’t put all of your movement in the workout basket.
Simply aim to live more and to keep a more active lifestyle through daily activities like walking, hiking, playing ball or even gardening. And get enough sleep.
Meal Planning and Prep For This Mediterranean Meal Plan
Here’s what I’ve been thinking regarding this Mediterranean meal plan. I want to make it super accessible so that everyone can benefit from eating good, healthy food. I also want you to have variety, fun and learn new things so that you want to eat this way in the future. Not because you have to, but because you actually enjoy it.
To do this, we’re going for quick and easy Mediterranean meals and meal prepping in a way that allows us to make different dishes every day faster. Here’s a list of the things you can meal prep at the beginning of the week:
- Cooked quinoa
- Cooked chicken
To be prapared for the rest of the week, on day 4 you can make some more quinoa and this homemade granola.
We’re going to make lunch really uncomplicated by eating salads. That’s right, salads. We all need to eat vegetables. It’s a universal truth. They’re the healthy part of any diet that helps improve your health or helps you lose weight. It’s not the fat, fiber or protein. There’s more to food than mathematics and macronutrients. By eating a diverse diet without overcomplicating it, we can get it all, and more than enough. And fruits+vegetables>vitamins or macronutrients. So salad it is.
Breakfast is also going to be really fast – either made ahead or ready in 2 minutes.
If you need a Mediterranean grocery list, you can find it here. Now let’s get to it.
7-Day Mediterranean Diet Meal Plan
Breakfast: Easy Overnight Oats. Pick a flavor and make these the night before. My favorite flavors are the apple pie and the blueberry. Highly recommend!
Lunch: Mashed Avocado Chicken Salad. You can wrap this one in a tortilla or serve it on toast. I recommend using whole grain or gluten-free bread for this one.
Dinner: 5-Minute Mediterranean Bowls. This recipe is super easy to duplicate, once you have all of the hummus, tzatziki and quinoa ready, you just need to adjust for how many people you want to make it.
Breakfast: Crustless tuna quiche. I would usually have two slices for breakfast with some fresh vegetables like peppers, lettuce, cucumber, avocado or tomato on the side. Feel free to make the quiche without cream cheese, if you want to keep it really healthy.
Lunch: Tomato Chickpea Salad
Dinner: Amazing Mediterranean Chicken Wraps. Use whole grain or gluten-free tortillas to make these wraps even healthier. The recipe makes 4 servings, which means we’re going to have this delicious meal again the next evening.
Breakfast:Crustless tuna quiche. Serve with fresh vegetables on the side.
Dinner: Amazing Mediterranean Chicken Wraps. Again, use whole grain or gluten-free tortillas to make these wraps even healthier.
Breakfast:Easy Overnight Oats. Maybe try a different flavor this time!
Lunch: 5-Minute Mediterranean Bowl
Breakfast: Homemade granola. Serve with fruit, almond butter and yogurt or milk of choice.
Lunch: Tomato, Basil Chickpea Salad
Dinner: Mediterranean Salmon Salad. The recipe makes one serving, so make sure to adjust if you’re sharing this dinner with someone. I also recommend roasting some more vegetables using this or this recipe to have some for the dinner on day 6.
Breakfast:Homemade granola. Serve with fruit, almond butter and yogurt or milk of choice
Dinner: Roasted Vegetable Chickpea Bowls. Use the roasted vegetables you made the day before.
Breakfast: 10-Minute Oatmeal Pancakes
Dinner: Garlic Shrimp and Calamari. Serve with rice, quinoa or toasted whole-grain bread and some simple salad if desired.
Snacks & Desserts
For me, eating like this, I’d usually have a snack and always a dessert with lunch or dinner. The snack can be a smoothie, something sweet or savory. Whatever I feel like at 3-4 pm. Here are some ideas and some of my favorite recipes to meal prep or make in 5 minutes:
- Refreshing Green Smoothie With Peaches
- Yogurt with Berries and Nuts
- Simple Oatmeal Carrot Cake
- Hummus and vegetables
- Roasted Vegetable Dip with gluten free crackers
After The First Week
If you enjoy the first week of Mediterranean recipes, make sure to keep practicing what you’ve learned. I promise it will pay off and you will see improvement in your health, your mood, everything after a few months.
If you do find that you need more healthy recipes and want to get organized in the kitchen, so that you can stay on track with eating healthier and living better, you can check out my clean eating recipe binder here. It’s full of easy nutritious recipes – the best ones from the blog and 37 amazing new additions (over 100 recipes!).
Most of the recipes in the recipe binder fit the Mediterranean diet and are all so tasty! This printable can help you create your own recipe binder, meal plan and food prep for the week and so much more! You can learn more about it here. Make sure to use the code NTB20 for 20% off your purchase.
More From The Mediterranean Diet:
- 30-Minute Mediterranean Diet Recipes
- 20 Easy Mediterranean Diet Lunch Ideas
- 30+ Mediterranean Meal Prep Recipes
I hope you enjoy these Mediterranean diet recipes and I hope you really take this Mediterranean diet meal plan and make it your own.
- ½ cup canned chickpeas
- 5 olives, chopped
- 1 green pepper, small to medium
- 3 tomatoes, medium
- 1 cup arugula
- 3-4 mint leaves (optional)
- 1 garlic clove
- lemon juice
- salt and pepper
- olive oil
- Rinse and drain chickpeas.
- Chop olives, the green pepper, tomatoes, arugula, mint leaves.
- Mince garlic. Option one: add garlic directly to the salad. Option 2: Let garlic infuse olive oil for 30 min and then remove from the olive oil. Add just the flavored olive oil to the salad.
- Put the chopped vegetables and chickpeas in a large bowl, add some lemon juice the olive oil and salt and pepper to taste. Enjoy!
Amount Per Serving: Calories: 385Total Fat: 19gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 0mgSodium: 679mgCarbohydrates: 48gFiber: 15gSugar: 17gProtein: 13g
Originally published in August 2021 and updated in August 2022.